“INCUP”: 5 signs that act as a “natural medication” for ADHD

The brain of a person with PHDA works in a unique way, especially with regard to motivation, attention, and emotional regulation.

People with ADHD have differences in the regulation and functioning of the neurotransmitters dopamine and noradrenaline, which impacts focus, motivation, and impulse control.

Created by the American psychiatrist William Dodson, the concept of this INCUP acronym represents five natural triggers to increase dopamine and noradrenaline, making tasks more engaging, easy to complete, and even fun.

Let's explore it!

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What is INCUP?

INCUP is an acronym, which represents:

• Interest
• Novelty
• Challenge
• Urgency
• Passion

These five factors help to better understand brain functioning in ADHD and offer practical strategies for dealing with everyday challenges.

Let's explore each one of them and understand why these stimuli are so effective...

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Practical examples of the 5 elements of INCUP

1. Interest

👀 When does it work?

People who have ADHD respond well to creativity.

Engaging activities arouse curiosity and stay focused, making tasks less tiring.

Practical examples:

• Study: Replace traditional study with interactive videos, podcasts, or online quizzes.
• Routine: Switch between tasks to avoid monotony (e.g., working in different spaces in the house).
• Creativity: Introduce fun elements into simple tasks, such as listening to music while tidying up the house.

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2. Novelty

🆕 When does it work?

The brain with ADHD quickly adapts to repetitive stimuli.

Introducing new features helps maintain interest and engagement.

Practical examples:

• Change of scenery: If possible, alternate study or work locations, such as cafés or libraries.
• Weekly routines: Plan new activities, such as trying a different workout at the gym or learning something online.
• Creative exploration: Swap routine tasks for something different, such as cooking a new recipe or reorganizing a space in the house.

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3. Challenge

🎯 When does it work?

Solving problems or overcoming difficulties activates the dopamine reward system, generating a sense of satisfaction.

The greater the challenge (within realistic limits), the greater the motivation.

Practical examples:

• Personal projects: Set weekly challenges, such as cooking a new recipe or learning a song.
• Job: Divide large projects into smaller goals and associate small rewards (e.g., after completing a project, watching an episode of your favorite series).
• Gamification: Turn everyday tasks into challenges, such as creating lists of objectives and marking items as “done.”

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4. Urgency

⏰ When does it work?

Tight deadlines and pressure situations activate the stress response system and momentarily increase the availability of adrenaline and noradrenaline, helping the brain to focus.

Urgency creates a sense of importance, essential for the ADHD brain to engage in the task.

Practical examples:

• Works and studies: Use the Pomodoro technique to divide activities into short periods.
• Routines: Set alarms or “false deadlines” to complete small tasks, such as tidying up the house or answering emails.
• Exercise: Turn training into a timed challenge, like running 1 km before the end of a song.

💡 Extra tip: Telling someone else the deadline can increase commitment and motivation!

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5. Passion

♥️ When does it work?

If a task is linked to something that the person really likes, the brain goes into a state of hyperfocus, with extreme concentration and high performance.

Passion activates the reward circuit, increasing dopamine levels.

Practical examples:

• Study or work: Relate required topics with areas of interest. For example, if you like sports, learn math through game statistics.
• Hobbies: Reconnect with childhood interests, listen to your body, and pay attention to moments alone — it's in those moments that you can discover new passions.

💡 Extra tip: Create a board or list of your passions and find ways to integrate them into your daily tasks!

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Final Thoughts

The INCUP it's more than a concept — it's an invitation to explore creative ways to increase focus and motivation in ADHD.

When embedding Interest, Novelty, Challenge, Urgency and Passion in the routine, it is possible to transform challenges into opportunities and enhance the brain's unique abilities.

Whether for yourself or for your child, try applying these strategies on a daily basis and see the difference they can make.

And who knows, maybe later you can tell us what that experience was like!

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References:

Morsink, S., Van der Oord, S., Antrop, I., Danckaerts, M., & Scheres, A. (2022). Studying Motivation in ADHD: The Role of Internal Motives and the Relevance of Self Determination Theory. Journal of attention disorders, 26 (8), 1139—1158. doi: 10.1177/10870547211050948

Smith, Z. R., & Langberg, J.M. (2018). Review of the Evidence for Motivation Deficits in Youth with ADHD and Their Association with Functional Outcomes. Clinical child and family psychology review, 21 (4), 500—526. doi: 10.1007/s10567-018-0268-3

Morsink, S., Sonuga-Barke, E., Mies, G., Glorie, N., Lemiere, J., Van der Oord, S., & Danckaerts, M. (2017). What motivates individuals with ADHD? A qualitative analysis from the adolescent's point of view. European child & adolescent psychiatry, 26 (8), 923—932. doi: 10.1007/s00787-017-0961-7